programs gym photos nutrition videos

Training Plan for Friday December 15th 2017

Skill/Lift:

12 min to cycle through

- 6/6 KB snatch/DB snatch
- 15m sled push
- 30 wall ball chest pass

Conditioning:

25 min to complete

"12 Days of XMAS"

- 1 burpee
- 2 chest to bar/pull ups/4 ring rows
- 3 step down box jumps
- 4/4 standing single arm DB shoulder press - approx 25% bdywt
- 5 air squats
- 6 hspu/pike variations/push up variations
- 7 russian kb swings
- 8/8 russian twists
- 9 wall balls
- 10 double unders/20 singles
- 11 strict t2b/v-ups/tuck ups
- 12 overhead reverse lunges 45/25

Accessory:

2 rounds

60s dowel sit
60s seal stretch